Want to lose some legitimate weight? Are you tired of so-called “life-altering diets” that NEVER work?
Fads come and go. People have all sorts of advice for losing that excess weight—most of which simply doesn’t work and leaves you feeling downright discouraged.
Nothing is more valuable than evidence-based tips that actually work! In fact, you’ll notice a difference in your overall body weight if you combine all five of these tips.
[Related Post: This Is Why You’re Not Losing Weight (It’s NOT What You Think)]
1 Added Sugar ISN’T Your Friend. Cut It Out of Your Diet as Much as Possible!
Without a doubt, the number one worst ingredient in today’s diet is sugar. Especially added sugar. While cutting it out entirely isn’t exactly easy, try to keep your intake as low as possible. The American Heart Association (AHA) suggests that men consume no more than 150 calories per day (37.5 grams or 9 teaspoons) and that women consume no more than 100 calories per day (25 grams or 6 teaspoons) .
Tons of studies (and I mean tons) show that sugar consumption is directly linked to obesity and numerous diseases, including type 2 diabetes and heart disease .
Also be sure to avoid those refined grains (pasta and bread), as the glycemic index for those is very high.
2 Instead of Dieting, Eat Whole Food.
The biggest issue with any sort of “diet” is that while it may work out in the short-term, its effects will more than likely not be enduring.
Actually, it’s a proven fact that “dieters” end up gaining MORE weight over time. According to a prevalent study conducted by Frontiers in Psychology, “Research in normal weight individuals paradoxically suggests that measures of attempted eating restriction might represent robust predictors of weight gain.” 
3 Make Water Your Go-to Drink.
Drinks like pop or fruit juice do one thing: They give you an insulin spike. Refer back to #1. Sugar is bad news for your weight and for your health in general.
What does drinking enough water a day do to your metabolism? It boosts it! By 24-30% over a period of nearly two hours, to be exact. Ultimately, this helps you burn calories .
4 Ditch the Big Dishes and Opt for Small Plates.
Believe it or not, this tip has been proven to help people lower their caloric intake  . But don’t take my word for it.
5 Keep Healthy Snacks Handy at All Times.
That way you won’t be tempted to buy a candy bar or bag of chips from the vending machine.
You might think that prepackaged foods are a whole lot more convenient, but a banana or apple is too. Or a bag of raw nuts with raisins. There’s nothing complex about that and you end up doing something good for your body at the same time.
Do you have any weight
loss tips you’d like to share?
1. American Heart Association
2. “Sweetened Beverage Consumption, Incident Coronary Heart Disease, and Biomarkers of Risk in Men.”
3. “Dieting and Restrained Eating as Prospective Predictors of Weight Gain.”
4. “Water Drinking Induces Thermogenesis through Osmosensitive Mechanisms.”
6. “The Visual Illusions of Food: Why Plates, Bowls, and Spoons Can Bias Consumption Volume.”
*DISCLAIMER: Always consult a medical professional before applying the advice given throughout this website. While the articles on HMM are thoroughly researched, it is important to speak with your medical provider before starting a new exercise routine or introducing something new to your diet. We ourselves are NOT doctors, so the information we feature should not be used to replace any of your medications or lifestyle choices that have been recommended by your doctor. Read at your own risk and read our full disclaimer here.*